Social media is flooded with new diets and fitness regimes every now and then. Some of them diets and workouts work while others are just a fad. One such up-and-coming TikTok and Instagram sensation “diet” is the 90 30 50 diet plan. It is all that the fitness influencers are raving about.
The 90 30 50 diet plan is said to be straightforward, easy to remember, and oh-so-effective. But is it actually worth all this hype, or is it just another fad?
Here is all that you need to know about this trending 90 30 50 diet plan that promises effective weight loss without having you sacrifice your favorite foods.
90 30 50 Diet Plan: Principle & Key Components
The 90-30-50 diet plan is built on a simple principle: balance. This meal plan involves consuming 90 grams of protein, 30 grams of healthy fats, and ensuring that 50% of your daily caloric intake comes from carbohydrates.
It’s designed to give your body what it needs to function optimally while shedding unwanted weight. The 90-30-50 diet plan is backed by the American Journal of Clinical Nutrition’s study that reveals higher protein intake contributes to weight loss and muscle retention during calorie restriction.
Fiber intake is also crucial for digestion and meal composition should prioritize whole foods like lean proteins, vegetables, and complex carbs. Adjustments based on activity levels and metabolism are recommended, but maintaining a caloric deficit is still key for weight loss.
90 Grams of Protein
Protein is the building block of our muscles, and consuming the right amount helps in maintaining muscle mass, especially when you’re on a weight loss journey. It’s not just about building muscle; protein also plays a crucial role in overall body function and repair. Plus, it keeps you full for longer, curbing those annoying hunger pangs and making it easier to stick to your nutrition goals
- Lean Meats: Chicken breast, turkey, lean beef.
- Fish: Salmon, tuna, cod.
- Plant-based: Lentils, chickpeas, tofu, quinoa.
If eating 90 grams of proteins seems a bit too much, you also give the 30 30 30 meal plan a try, where the protein intake is just 30 grams.
30 Grams of Healthy Fats
Healthy fats are essential for hormone production, brain health, and keeping you satiated. They also play a crucial role in absorbing vitamins and providing long-lasting energy. The key is to focus on sources of fats that benefit your body rather than harm it. Avocados, nuts, seeds, and olive oil are perfect examples of foods rich in healthy fats, offering not only nutritional value but also great flavor and versatility in your diet.
50 Grams Of Carbs
Carbs are often seen as the ‘villain’ in many diets, but they actually play a crucial role in providing energy, especially for those who are active or working out. The key is to focus on complex carbs, such as whole grains, vegetables, and fruits, which not only offer sustained energy but also come with a wealth of nutrients that support overall health. By opting for these nutrient-dense options, you can fuel your body effectively while maintaining balanced nutrition.
Benefits Of The 90 30 50 Diet Plan
The 90 30 50 diet plan isn’t just about losing weight—it’s about fostering a healthier relationship between food and your body. This balanced approach, which emphasizes getting 90 grams of protein, 30 grams of fat, and 50 grams of carbohydrates per meal, helps not only with weight management but also with overall well-being. Recent studies show that balanced diets and intermittent fasting methods, like the 30-day fasting challenge, can lower the risk of chronic diseases such as heart disease and diabetes by up to 25%.
Sustainable Weight Loss: Crash diets often lead to quick weight loss followed by an equally quick regain. The 90 30 50 diet promotes steady, sustainable weight loss by providing a balanced intake of nutrients and prevents regaining.
Enhanced Energy Levels: The 90 30 50 diet helps maintain stable blood sugar levels, preventing the energy crashes associated with high-sugar diets.
Improved Digestion: The inclusion of fiber-rich carbs and healthy fats through the 90 30 50 diet aids in digestion, reducing bloating, and promoting regular bowel movements.
Muscle Preservation: With a high protein intake, this diet helps preserve muscle mass, which is essential for a toned appearance and better metabolism.
How To Plan 90 30 50 Diet Plan?
Planning your meals might sound daunting, but once you get the hang of it, it’s a breeze. Here’s a step-by-step guide that can also help you reduce food waste by up to 30% through proper meal planning.
Step 1: Calculate Your Caloric Needs
Use an online calculator to determine your daily caloric needs based on your age, gender, weight, height, and activity level.
Step 2: Divide Your Macronutrients
Protein: 90 grams.
Fats: 30 grams.
Carbs: 50% of your daily caloric intake.
Step 3: Create a Meal Plan
Plan your meals around these macronutrient goals. Here’s a sample day
- Breakfast: Greek yogurt with berries and a sprinkle of chia seeds
- Lunch: Grilled chicken salad with mixed greens, avocado, and quinoa
- Dinner: Baked salmon with sweet potato and steamed broccoli
Step 4: Prep and Track
Prepare your meals in advance and track your intake using an app to ensure you hit your macronutrient goals.
Day-wise 90 30 50 Diet Plan
Having a day-wise breakdown can help you stay organized and on track. Here’s a week-long plan to get you started:
Monday
- Breakfast: Scrambled eggs with spinach and whole-grain toast (Protein: 20g, Fats: 10g, Carbs: 30g).
- Lunch: Turkey wraps with avocado and mixed greens (Protein: 25g, Fats: 10g, Carbs: 35g).
- Dinner: Grilled shrimp with quinoa and asparagus (Protein: 25g, Fats: 10g, Carbs: 35g).
Tuesday
- Breakfast: Overnight oats with almond butter and banana (Protein: 15g, Fats: 10g, Carbs: 40g).
- Lunch: Chickpea salad with olive oil and lemon dressing (Protein: 20g, Fats: 10g, Carbs: 35g).
- Dinner: Chicken stir-fry with brown rice and vegetables (Protein: 25g, Fats: 10g, Carbs: 45g).
Wednesday
- Breakfast: Smoothie with protein powder, spinach, and berries (Protein: 20g, Fats: 5g, Carbs: 35g).
- Lunch: Tuna salad with mixed greens and quinoa (Protein: 25g, Fats: 10g, Carbs: 35g).
- Dinner: Baked cod with sweet potato and green beans (Protein: 25g, Fats: 10g, Carbs: 40g).
Thursday
- Breakfast: Greek yogurt with granola and honey (Protein: 20g, Fats: 10g, Carbs: 35g).
- Lunch: Lentil soup with whole-grain bread and hummus(Protein: 20g, Fats: 10g, Carbs: 40g).
- Dinner: Pork chops with mashed cauliflower and Brussels sprouts (Protein: 25g, Fats: 10g, Carbs: 35g).
Friday
- Breakfast: Egg white omelet with tomatoes and whole-grain toast (Protein: 20g, Fats: 5g, Carbs: 30g).
- Lunch: Quinoa bowl with black beans, corn, and avocado (Protein: 20g, Fats: 10g, Carbs: 40g).
- Dinner: Baked chicken breast with sweet potato and steamed broccoli (Protein: 25g, Fats: 10g, Carbs: 40g).
Saturday
- Breakfast: Smoothie with protein powder, almond milk, and mixed berries (Protein: 20g, Fats: 5g, Carbs: 35g).
- Lunch: Shrimp tacos with avocado and salsa (Protein: 20g, Fats: 10g, Carbs: 40g).
- Dinner: Grilled salmon with quinoa and asparagus (Protein: 25g, Fats: 10g, Carbs: 40g).
Sunday
- Breakfast: Greek yogurt with honey and walnuts (Protein: 20g, Fats: 10g, Carbs: 30g).
- Lunch: Chicken salad with mixed greens and avocado (Protein: 25g, Fats: 10g, Carbs: 35g).
Dinner: Beef stir-fry with brown rice and vegetables (Protein: 25g, Fats: 10g, Carbs: 45g).
Exercises That Help Quickens The Benefits of 90 30 50 Diet
Diet alone can work wonders, but pairing it with the right exercise can accelerate your results so much that you lose up to 5 pounds in just a week. Here are some exercises that you can do daily to see faster results.
Strength Training
Strength training helps in building muscle mass, which in turn boosts metabolism. Here’s a breakdown of some key exercises:
Squats:
Stand with your feet shoulder-width apart, lower your hips as if you’re sitting back into a chair, and then return to standing.
3 sets of 12-15 reps
Deadlifts:
Stand with feet hip-width apart, bend at your hips and knees to lower, and lift a barbell from the ground.
3 sets of 10-12 reps
Bench Press:
Lie on a bench with your feet flat on the floor, press a barbell up from chest height, and lower it back down.
3 sets of 8-10 reps
Rows:
Rows strengthen the upper back and biceps.
How to do them: Bend over with a flat back, hold a dumbbell in each hand, and pull them towards your torso.
3 sets of 12-15 reps
Cardio Workouts
Cardio exercises are great for burning calories and improving cardiovascular health. Here are some effective options:
Running:
Running can be done anywhere and is great for burning calories and improving cardiovascular fitness. Aim for 30 minutes of running at a moderate pace, 3-4 times a week.
Cycling:
Cycling, whether on a stationary bike or outdoors, is excellent for lower body strength and endurance. 45 minutes of cycling at a moderate intensity, 3 times a week.
Swimming:
Swimming is a full-body workout that is easy on the joints and excellent for cardiovascular health. 30 minutes of continuous swimming, 3 times a week.
Jump Rope:
Jumping rope is a high-intensity cardio workout that also improves coordination and agility. 15 minutes of jump rope intervals (1 minute jumping, 30 seconds rest), 4-5 times a week.
Flexibility and Balance
Including yoga or Pilates can improve flexibility, balance, and mental well-being, which is beneficial for overall fitness and recovery.
Yoga:
Yoga enhances flexibility, strength, and mental focus. Attend a yoga class or follow an online session for 45-60 minutes, 2-3 times a week.
Pilates:
Pilates focuses on core strength, stability, and flexibility. Participate in a Pilates class or follow our pilates programme to build muscle for 30-45 minutes, 2-3 times a week.
Making exercise a regular part of your routine will help you see the best results. You can mix and match this workout routine with different diet plans like the said 90 30 50 diet or intermittent fasting or with the 7-day diet plan for weight loss.
Wrapping Up
The 90 30 50 diet plan offers a balanced approach to weight loss by focusing on adequate protein, healthy fats, and the right proportion of carbs. By following this diet, you can achieve sustainable weight loss, enhanced energy levels, and improved overall health.
Diet plans like the 90 30 50 program can easily turn into a part of your routine, plus you don’t even need a food inspector always checking what you need.
So are you ready to begin your fat loss transformation?
